FitSugar

Green Exercise: Do the Stairs

FitSugar — Mon, 26 Nov 2007 02:00:00 -0800

For many people, when the temperature turns chilly, running outside really is no longer an option. Joining a gym working out on cardio equipment is a viable option, but one of the reasons I love running outdoors is that it doesn't use electricity, so it keeps my carbon footprint just a little bit smaller.

How about using the stairs in your home, apartment or office building? It may seem a little silly at first, but it's really a great way to exercise your heart and lungs, and it tones and strengthens your lower body too.

Try these variations:

Walk up and down the stairs.
Sprint up and down the stairs.
Run up, walk down.
Walk up, run down.
Walk up the stairs, skipping every other step.
Do squat lunges (where you bend and then straighten your front knee) to strengthen your quads and bum.
Hold lunges to stretch your hip flexors.
Place your left leg on the ground at the bottom of the stairs, and your right heel on the third, fourth or fifth step (depending how flexible you are). Keep your right leg straight, fold your torso towards your right knee and stretch your right hamstring.

Fit's Tips: If you don't have stairs in your home, do the stairs during your lunch hour at your office.

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Home Work: Step Up and Kick

FitSugar — Fri, 15 Feb 2008 09:30:00 -0800

Since it's chilly outside, instead of turning up the heat or making a cup of hot chocolate, give these a try. All you need is a chair and plenty of room so you can stand comfortably on the seat. Be sure to use a chair that has no wheels, and place it on a carpet or a mat to prevent it from slipping.

Stand next to a chair. Place your right foot in the center of the chair seat.
Then step up and raise your left knee up in front of your chest. Hold like this for a count of three, trying to keep your spine and right leg straight. Keep breathing and engage your abs to support your back. Then slowly step down. Repeat this for a total of 20 times.

Want to see how to make this move a little more challenging? Then read more

After lifting and holding your knee up, now stand up with your leg straight out. Hold like this for a count of three and then step back down. Repeat for a total of 20 times.
After that move, it's time to do some Broadway kicks. Instead of just holding your left leg up there, power kick it up as high as you can and then step back down. Kick 20 times. Now repeat the knee up holds, leg up holds, and Broadway kicks with the right leg.

Running Tip: Vary Your Steps

FitSugar — Tue, 11 Aug 2009 03:30:53 -0700

Many runners suffer from repetitive stress injuries, because they run the same way all the time. You can help prevent pain by varying your steps throughout your run. Here are some ways to change up your feet while running:

Shorten your stride and take baby steps.
Lengthen your stride and take giant steps.
Lift your knees high up to your chest with each step.
Run in a zigzag.
Skip.
Run sideways, alternating which side leads.
Run backwards, but periodically look over your shoulder to see where you're going.

The next time you head out for a run, do an interval workout by including at least three of these different types of steps.

Walking to Stay Trim? Aim For 100 Steps Per Minute

FitSugar — Fri, 22 May 2009 03:00:00 -0700

If you're walking to lose weight, a recent study says you need to walk at a quick pace of at least 100 steps per minute in order for it to be considered moderate intensity. A pedometer is a great tool to use when you're strolling along, since it tells you how many steps you've taken. You can also check it to make sure you're taking enough steps within a certain number of time in order to get your heart rate up. So in a 30-minute workout, you should take at least 3,000 steps. If this rate is too fast at first, start off doing 1,000 steps in 10 minutes before you build up to 30 minutes.

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Home Work: Side Step Down

FitSugar — Tue, 14 Oct 2008 03:30:00 -0700

If you're a runner, you're not alone if you worry about knee injuries. The repetitive movements and constant jarring of your joints are the exact ingredients for runner's knee. Weak thighs are also a contributing factor, so it's a good idea to include strength training exercises that target your lower body. This exercise, called side step down, will build strength in your knees and quads.

To find out how to do it, read more.

Stand on a step with all your weight on your right foot. You can use aerobic step equipment, a sturdy stack of books, or an actual step. Make sure the step is not too high; you don't want to have to bend your right knee past 90 degrees as you lower your left leg to the ground.
Now slowly bend your right knee and lower your left foot down to the ground, making sure your right knee is centered over your right foot. Try not to slam your left foot as you step down. Lower it with control.
Then straighten your right leg and lift your left toes back up on the step.
Do two sets of 10 reps on each leg.

New Steps Per Day Guidelines

FitSugar — Thu, 24 Jan 2008 10:15:00 -0800

If you've been focusing on getting 10,000 steps per day to keep up with your weight-loss goals then this news is not going to make you happy. New research has found that the one size fits all number of 10,000 steps per day is just not cutting it anymore. Here are the new guidelines for how many steps per day people should accumulate for weight control:

Women:
Age 18-40: 12,000 steps per day
Age 40-50: 11,000 steps per day
Age 50-60: 10,000 steps per day
Age 60 plus: 8,000 steps per day
Men:
Age 18-50: 12,000 steps per day
Age 50 +: 11,000 steps per day

So time to dust off the old pedometer and make sure you're getting enough steps in your day.

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Get Mountain Ready with Step Aerobics

FitSugar — Fri, 22 Dec 2006 08:32:27 -0800

I know step aerobics is a staple in almost every gym's schedule of classes. I also know it is a little dated and dorky, but I love it. Plus, step aerobics is a great way to get your self fit for your favorite mountain sport, be it skiing or boarding.

Step aerobics is great agility training. Not tripping on or falling off the step takes some concentration and coordination. This motion will prepare you for quick moves down the slope.

All the side to side motion, stepping over the step, works and strengthens your lateral stabilizers. These are great areas to strengthen, especially if you ski moguls.

Step aerobics is also aerobic, after all. Being in aerobic shape helps you stay on the slopes longer, recover more quickly and decreases your chances of injury. You will also be working your legs a lot - step aerobic instructors seem to absolutely adore squats.

So add some variety to your winter conditioning routine. Step it up.

Home Fitness Test: Step Test

FitSugar — Fri, 25 Jan 2008 04:00:00 -0800

It is good to assess your fitness level from time to time. It helps you stay well rounded in your workout life. Plus, if you test yourself every couple of months you will see how much you have improved. Or if the results are not to your liking, the fitness assessment might just motivate you. Here is a way to test your cardiovascular endurance that I found at Top End Sports. It is simple and fun to do.

Here's how it works:

Step Test
Assesses: Cardiovascular Endurance
Equipment: 12 inch step, stop watch, heart rate monitor (if you have one)

Step Test

Find a bench or step that is as close to 12 inches high as you can find.
Step onto bench with right foot and then the left foot. Step down with right foot and then the left foot.
Repeat starting with the left foot this time.
Keep a steady rhythm for three minutes.
Measure your heart rate for the next minute, by either taking your pulse for 60 seconds. Or if you have a heart rate monitor, note your heart rate after three minutes of stepping and your heart rate after one minute of standing, and average those two figures together.

To see what your numbers mean read more

Age	18-25	26-35	36-45	46-55
Excellent	below 85	below 88	below 90	below 94
Good	85-98	88-99	90-102	94-104
Above Average	99-108	100-111	102-110	104-115
Average	109-117	112-119	111-118	116-120
Below Average	118-126	120-126	119-128	121-129
Poor	127-138	127-138	129-140	130-135

So, how did you do?

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You Asked: Alternatives For Lunges?

FitSugar — Thu, 03 Jan 2008 09:30:00 -0800

You're asking and I'm answering . . .

"Lunges are for losers. And I mean that in the most positive way. Really. You lunge you lose weight, cellulite, something. But here is my question: I can't lunge to save my life. Does anyone know any alternatives to lunges?"
- ArtChiQe

Lunges are great, but they are not for everyone, especially those of us with bad knees. You can try to replace lunges with squats, leg presses, or even reverse lunges. An alternative that I especially love are "Step Ups," because they work a lot of the same muscles that lunges would work. Here's how you do a Step Up:

Use a bench at the gym or find something about the height of a bench at home. You can also stack up a step bench - the adjustable steps used in step class.
With one leg, step up onto the bench. Then step back down.
Do three sets of 15 reps (on each leg).

Fit's Tip: If starting with the height of a bench is too difficult for you, find something lower and work your way up.

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Get It Up, Your Heart Rate That Is: Skater Steps

FitSugar — Mon, 28 Jan 2008 08:45:00 -0800

I've been really into running (and walking) stairs lately, but it can get a little tedious so I found a way to switch it up while still doing the stairs. All you have to do is add Skater Steps into your workout. Here's how:

Stand facing stairs.
Start by stepping your right foot onto the right edge side of first step.
Then push off of your right foot and step onto your left foot to the left edge side of next step. You should feel like you are speed skating.
Now keep alternating sides all the way up the stairs.

To see how I incorporate skater steps into my own stair workout, just read more.

*Use at least one or two flights of stairs, or more if you're up for the challenge.

Time

Activity
00:00-05:00	Walk up and down to warm up
05:00-07:00	Run up and down
07:00-10:00	Skater steps up and run down
10:00-12:00	Run up and down
12:00-15:00	Skater steps up and run down
15:00-20:00	Walk up and down to cool down

Skater Steps are a great addition because they target the outside of the leg and hip, ensuring that you get a fuller workout since stairs tend to work the front and back of your legs. Try it next time you climb the stairs!

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